7-Day Blood Sugar–Friendly Meal Plan

Here’s your 7-day blood sugar–friendly meal plan, tailored for Filipino or mixed diets. It’s ideal for managing high fasting blood sugar (~200 mg/dL), focusing on low glycemic index, high fiber, adequate protein, and minimal sugar/carbs

✅ General Guidelines:

  • No white rice, sugary drinks, sweet fruits, bread, noodles, or processed snacks.
  • Drink plenty of water, green tea, lemon water, or cinnamon tea.
  • Portion control is key: aim for balanced meals, no overeating—even of healthy foods.

DAY 1

Breakfast:

  • 2 boiled eggs
  • Sautéed malunggay and tomatoes
  • ½ avocado
  • Drink: Lemon water

Lunch:

  • Grilled chicken breast
  • Steamed okra + eggplant + sitaw
  • ½ cup cauliflower rice
  • Drink: Water or green tea

Snack:

  • 10 almonds or 1 boiled egg

Dinner:

  • Tinolang manok (without rice, use more green papaya & sayote)
  • Steamed kangkong with garlic
  • Drink: Warm cinnamon tea

DAY 2

Breakfast:

  • Tofu scramble with garlic, bell peppers & onions
  • Small banana (if blood sugar is improving) or skip if not yet controlled
  • Drink: Warm ginger tea

Lunch:

  • Grilled tilapia
  • Ginisang monggo with ampalaya (no rice)
  • Drink: Water

Snack:

  • Sliced cucumber with 1 tbsp hummus or Greek yogurt

Dinner:

  • Beef tapa (lean, no sugar in marinade)
  • Tomato-onion ensalada
  • ½ cup cauliflower rice
  • Drink: Unsweetened green tea

DAY 3

Breakfast:

  • 2 scrambled eggs with spinach and onions
  • ½ slice low-carb bread (optional)
  • Drink: Black coffee (unsweetened) or lemon water

Lunch:

  • Adobong sitaw with tofu
  • Grilled eggplant salad
  • Drink: Water or cinnamon tea

Snack:

  • Handful of roasted pumpkin seeds

Dinner:

  • Grilled bangus belly
  • Blanched pechay and okra
  • Drink: Water or turmeric tea

DAY 4

Breakfast:

  • Tinapa flakes with sautéed sayote
  • 1 boiled egg
  • Drink: Green tea

Lunch:

  • Chicken afritada (low-carb version: no potatoes, just bell pepper & carrots)
  • Cabbage salad with olive oil
  • Drink: Water

Snack:

  • 1 tbsp chia seeds soaked in almond milk (with cinnamon)

Dinner:

  • Pork sinigang (no rice) with kangkong and labanos
  • Drink: Ginger tea

DAY 5

Breakfast:

  • Boiled saba + 2 boiled eggs (if blood sugar improving)
  • Drink: Warm lemon water

Lunch:

  • Pinakbet with grilled tilapia
  • Drink: Green tea or water

Snack:

  • Celery sticks with unsweetened peanut butter (1 tbsp)

Dinner:

  • Chicken curry (low-carb style with cauliflower & eggplant)
  • Drink: Turmeric tea

DAY 6

Breakfast:

  • Omelette with mushrooms, tomato & onion
  • ½ avocado
  • Drink: Cinnamon tea

Lunch:

  • Daing na bangus
  • Ensaladang talong
  • Drink: Water or lemon water

Snack:

  • 1 boiled egg or 1 tbsp sunflower seeds

Dinner:

  • Pork nilaga (no corn or saba)
  • Cabbage + pechay
  • Drink: Herbal tea

DAY 7

Breakfast:

  • 2 sunny-side up eggs
  • Sauteed sayote with garlic
  • ½ slice low-carb bread or ½ avocado
  • Drink: Black coffee or lemon water

Lunch:

  • Baked chicken leg quarter
  • Steamed squash + green beans
  • Drink: Water

Snack:

  • Greek yogurt (unsweetened) with chia or flax seeds

Dinner:

  • Fish tinola with malunggay and sili leaves
  • Drink: Ginger or cinnamon tea
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